Barbell Shrugged - Healthy Travel Tips with Claire Thomas — Real Chalk #68

Episode Date: March 26, 2019

In this weeks episode Claire Thomas (@clairepthomas) and I discuss our favorite tips for people who travel a lot (like us). How to pick your spot when choosing a hotel, what to drink when the time comes, workout tips, and what snacks to pack in a pinch.  It’s a quick informative listen that just may just change the way you travel forever. At least I hope it does. Enjoy! ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/rc-thomas ------------------------------------------------------------------------------ ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/ barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Ladies and gentlemen, it is Tuesday. It means, it means, it means it's time for the Real Chalk Podcast. And this time, I'm going to be talking about traveling and how to stay fit while you're traveling. Whether it's the hotel gym, a regular gym nearby, things that you're going to pack to eat, just strategies that you guys can use while you're traveling. I think that it's really, really important to have a podcast like this, not really go too far in depth into it time-wise, something quick for you guys to listen to, absolutely love it, write a few notes down and be like, hey, I listened to this really dope podcast and it made all the difference in my life. So

Before we get into the podcast i'm gonna hit the sponsors that make this podcast the coolest podcast in all of the land So you guys already have heard me talk a few times about sunlight and saunas These things are insane. I have one inside my garage right now it's inappropriately big like You guys should not get the one that I got. Mine is a six person sauna. It takes up precisely 80% of my garage.

It's insane. But I have all the friends that want to come over and get in the sauna. Why do they want to get in the sauna? Because the sauna is proven. I'm telling you, this study came out and the whole world literally freaked out. It's decreasing mortality rate by 40%. So of all the things in the world that will kill you, doesn't matter what it is, all that stuff, think about it, you have a 40% 40 chance better chance of living if you use infrared saunas so this study came out it was a huge study and the whole world went nuts and basically what's happening is you're getting these shock proteins from the heat and it's producing things in your body that are helping you live longer it's it's just it's creating a stress response and things

that are just for lack of a better word, it's making you a better human being. All right? So we all want to be better human beings in all ways possible if we can. We all want better sleep. We all want to be more relaxed. We all want better detoxification, weight loss, relief from sore muscles, relief from joint pain. Damn, I wish my knee is still fucked, But it definitely helps. I'll tell you that. Clear and tighter skin. Improved circulation. The list goes on, ladies and gentlemen.

I'm telling you. I think that you might just wake up, look at yourself in the mirror, and be like, damn, I look good. Literally just from the sauna. I mean, I do that every single day. There is one thing that I do like about the infrared sauna versus a regular sauna. It doesn't get nearly as hot. It's still hot and it still feels good. But the light from the infrared is different than that of a regular sauna that you'd go

into and just start pouring water on those rocks and get like really, really, really, really hot. So in the studies, it's basically saying that's really unnecessary. You're doing all that for really not a ton of reward. Realistically, you're just getting really, really hot. It's like working out. You beat the living shit out of yourself like way, way too much. And you could have pulled back a little bit and probably had better results. Kind of the same type of deal there. Another thing that is going on with this is all these little stays that you're doing in here, the 40% lower mortality rate, and then there's a 40% increase in your endothelial cells and your blood circulation. These are all just 15 minute sessions in the sauna. So I'm not asking

you to stay in this bad boy for too long. Just get in there 15 minutes and it's doing remarkable things for your body. So I've been doing it now for like six months, and I do really like it a lot. It's been pretty awesome. I feel like sleep is definitely better on it. That's probably my favorite part of it. Anyway, if you guys are Shrugged Collective listeners, which you are because you're on here right now, just type in Shrugged Collective on sunlight.com. You get $200 off and free shipping.

If you get the one that I got and it's the size of your entire garage, free shipping is absolutely crucial. So there's that and you get another $200 off of it. And it's, it's big enough where if you're in there by yourself, I mean, you could have, you could probably work out in it. It's a legit party in a box. I've had seven people inside of this thing. No, I've had six. But if I did have seven, it would have been a lot more, it would have been a better party. So I'm going to bring more drinks next time. Anyway, I hope you guys check out sunlight.com. I hope you guys check out the sauna. The thing's insane. You can get one person saunas that are really, really small that you could put

inside of your bathroom's bathroom and then maybe the bathtub of the bathroom. And if you have a poly pocket of a house that's like really, really small and you can just fit it in some little corner then i think that it'll work out well for you so shrugged collective on sunlight.com sunlight is s-u-n-l-i-g-h-t-e-n.com discounts are in place for you the other sponsor that we have is the bio optimizer you You guys have heard me talk about bio optimizers before. I'm not going to, I don't even want to go too in depth and blah in depth on this, but basically these guys are creating the enzymes that make you absorb more protein. If you're like me and you watch my Instagram, you see me eat absurd amounts of

meat. That's probably most likely unhealthy for my body and my digestive tract, and I probably shouldn't go to the bathroom. However, I still do, and I still make it work, and it's totally fine. You know why? Because I take these enzymes, and it's helping me absorb more of the protein. I look better in the mirror again, so I just keep looking in that mirror and just keep, just, it's just proof that all of these things are working for me i sometimes i swear my hair combs itself if i just literally go in the sauna and take these these enzymes i look in the mirror and i'm like i don't even fucking comb my hair today so i mean i think i'm going a little bit off topic here but i want you to understand how great these products are and i use them every

single day the reason that theoptimizer stuff is really better than all the other stuff is because they have 100% more of proteins in there, which helps you absorb the protein that you're eating. So not every probiotic in the world or on the shelf or whatever, because these are all probiotic products, they don't always have the right things in there. And if you're not knowledgeable on what's actually in the product, you might be buying the absolute wrong product because there's different products for protein uptake, there's different products for carb uptake, and there's different products for fat uptake. So all different probiotics and all different enzymes to help you absorb more of those things. So you guys want the Protease one. It's called Mass Symes. It's M-A-S-S. And that will help you absorb more of your protein. I'm pretty sure if most

people listen to the show, that is your primary goal. So biooptimizers.com, B-I-O-P-T-I-M-I-Z-E-R-S. You're going to be using code shrugged, S-H-R-U-G-G-E-E-D. Did I say E? Just one E. D, shrugged. And you guys are going to get 20% off of that. So I think you guys go check out Sunlighten, go check out BioOptimizers. And you guys are going to be looking in the mirror one day and be like, I don't even have to comb my hair. So before we get into this episode, actually, no, we're going into the episode right now. I just wanted to introduce somebody because on this show, I'm in Santa Monica, and I was doing some things with the running guy. If you guys watch my YouTube channel, if you haven't seen my YouTube, it's Ryan Fisher.

And I met up with this guy, Richard Diaz, and we went over a whole bunch of running stuff. And he wanted me to come back and do another video. I met up with this guy, Richard Diaz, and we went over a whole bunch of running stuff. And he wanted me to come back and do another video. So I linked up with Claire P. Thomas. Hello. She's here. She's a great runner.

She ran for Oregon for a little bit. Yep. I think you ran a lot of your life. I did. I've been running since I could walk, basically. Awesome. So she was the first person I thought of to say, Hey, let's do this video with Rich and we're going to do all this cool stuff. So that's not the primary focus of the podcast, but, um, she's traveling. She

lives in Oregon. And I was like, you know what, would you want to be on my podcast and talk about traveling and working out and traveling and nutrition and stuff like that. So I think it's really, really important to hit this topic. So we're going to go down a couple check marks that we thought are really important for you guys. We want to help you basically go on your next trip and feel really, really good about your workouts and your food. Because sometimes before I go on a trip, I stress out a little bit. Even though I know what to do and I'm here telling you what to do, I'm just like, man, I hope that I have these things in place. So when I'm thinking about things that I want in place, we're going to go over them right now.

So for you, I'm going to have you go over exactly whatever it is that you're looking for and I'm going to talk about what I'm looking for every single time. Yeah. Well, first of all, thank you for having me on. This is actually my first podcast. Ever? Yes. But you've been on the radio. I've been on the radio. So it's the same thing. That's gotta be a little

more stressful. A little bit. But anyways, yeah, I'm pretty new to this whole traveling lifestyle. I recently went full time on my own online fitness business. So I kind of have the leisurely option, I guess, to go wherever I want and work, which is awesome. So I'm trying to travel more and I'm trying to learn how to be able to travel and stay in shape, clearly, because that's my business. It's hard sometimes. Oh, my gosh. Yeah. And for us too, when we're traveling, um, and fitness is obviously our, our lifestyle, we can work out through, like I have a fitness photo shoot, so I'm going to be working out

while I work, but for the average person, it can be much more difficult. And so I just think, um, when you're, when you are traveling, not to, not to worry about, um, gaining, but to maintain what you have and just to stay active, to plan an active vacation. Yeah. Planning an active vacation is crucial. So that's the first thing I wanted to talk about in general. Like when you guys go on a vacation, you're choosing to go somewhere. If you're going with a significant other, hopefully she's into fitness too or he or whatever. Make sure that you guys are going to go somewhere. It doesn't necessarily have to be a fit vacation, but let's look up things to do and make sure that there is a hike nearby.

Let's make sure there is a gym nearby. Let's make sure that maybe the hotel has a gym or has a fitness room. Sometimes you'll see. There's all sorts of different rooms i've been in all of them and i've embarrassed myself in in smaller rooms than the bathroom that you have your house for sure um i've literally had people walk by like little little windows where i'm like getting after it with dumbbells like doing devil presses and snatches i've seen videos and people are letting him walk by like what is that guy doing and then

like 10 seconds later i'll take my shirt off and they're just staring they're like it's a prehistoric animal i mean people will look at you like that in a gym as well so it definitely would look weird so planning your active vacation is very very important so like personally there's a couple places on earth right now that i'm like scared to go to because i don't know if i'm gonna get a good enough workout which is super lame But when your fitness is your business and like what you look like with your shirt off is your business, it's a little stressful. Um, but there's always an option for you. Your body is your best piece of equipment is what I always say. So if you don't have a gym, if there is absolutely no option, think again because there is.

You can always drop and do some squats, do some burpees, use your body weight, take the stairs. Yes. Take a bike, not the Uber sometimes. If you're in a nice place like we are right now in Santa Monica, we're going to go cruise the street soon. The strip. The strip. I'm not from here. I're for sure gonna either walk or take take a bike we're not ubering so that's a big thing like i went to italy last year and i remember walking a ton because i went to rome and there was all these didn't you say

you walked like a marathon i walked legitimately like the thing that i had on said that i had walked like 25 miles oh my gosh because i was so excited like it was my first time there I walked everywhere I could have very easily took the hop on hop off bus which I love doing in new places sometimes like when you guys go to like these big crazy cities like even Paris like New York City all these places they have a hop on hop off bus you pay like 20 bucks you get on the bus and it just brings you to all the dopest spots. And then you usually get an awesome tour guide too. Yeah, it's really cool.

But I really wanted to walk it because I had never been to Italy. I was so excited. And I wasn't really working out that much. I think I was working out like three days a week on this trip. I was gone for two and a half weeks. I went all over Switzerland. I went to Italy. I went to Norway.

I planned hiking the whole time was my focus. And that was the reason I went to Italy. I went to Norway. I planned, um, hiking the whole time was my focus. And, um, that was the reason I went and I tried as hard as I could to get hotels that had gyms. And if I didn't, there were some times where I was in Switzerland and Italy where there was literally no gym to be found at all. And it was the first time in my life where I was like, I'm going to do a body weight workout. Like I'm going to be that girl on Instagram who's like 10 Russian twists. Oh my gosh. 10 lunges and whatever. Hey, it works. So like I literally like would do these like 20 minute AMRAPs of like squats and pushups and Russian twists. And like I grabbed some stuff in the room and like did a couple of things and did box jumps on the bed and like just different things and um just need a chair even what was crazy is after all this time only working out three days a week and all this extra walking i think oh i know in general you wind up being like

in a caloric deficit because you're doing so much more activity wise i was i got done with the trip and i was shredded like i got done with the trip and i didn't work out that much and i was so so lean and i had an episode a few months back actually probably a year ago now at paleo fx where we're talking to dr nelson and he's an exercise physiologist who's been on the shrug collective a few times and he even says if you work out like super super hard twice a week he doesn't see you losing any significant amount of muscle really like to maintain once you've built what you once you build what you have he's like yeah he's like it'd be great if you if you did three definitely you're totally solid but he's like i would argue that

you could even do two oh yeah I mean that makes sense it's muscle memory I think that I've gone a week without working out before from being sick and traveling and just I'm not going to use traveling as an excuse but and I came back from that

and didn't look any different so people always stress about not working out for a day or a couple days that they're going to just go back to where they were, but they're not. Our bodies are pretty remarkable. Yeah. I think that it's pretty insane. I do feel like for guys, however, I feel like we – but I think for the men, I think the biggest thing is when you slack, you also eat bad or you eat too much

or you're drinking. Well, you just let it all go. Yeah. I feel like the guys are a little bit worse at it than the girls. Like the girls have probably the same diet. Like maybe they're walking around a lot. I don't know. There's something going on with the women there.

We're smarter. I've had a girlfriend, this one girl that I dated at one time. We traveled like all over the place because I did the Granite Games. I did all these different CrossFit competitions back to back. And she didn't work out at all for like two weeks and looked exactly the same. And I was like, okay, if that was me, there's no way I would look the same. I don't think I would either. Yeah, right?

It was a freak show. So anyway, that's that. I try very, very hard to get a hotel gym if possible when I'm traveling. That is like – it's a big deal to me. If it doesn't have a hotel gym, I look in the area. If there's gyms nearby, and then if there's not, then all else fails. You're going to be doing a bodyweight workout, and it's no big deal. Don't be too proud to do the bodyweight workout. almost was but you can get it done it's no big

deal another thing that i've done i i'm not sure if i'm supposed to recommend this or not but i didn't want to spend a lot of money and i wanted to get like cheap rooms because i was literally just sleeping in there overnight and the next day i was gone. So I would get these cheap hotels, and then I would just walk across the street to the really nice hotel and just stand outside of the gym door. And I'd be like, hey, I forgot my key. Can you let me in? That's actually genius. People would be like, oh, okay.

Like when I was in Norway, I did that the whole time. Did you also get in on their breakfast buffet too? Actually, once or twice. I'm not going to disclose this embarrassing information. It doesn't surprise me. I try to get away with a couple things. Anyway. But you chose healthy food.

I did. I did. I did. So there's a win. So as far as working out goes, that is pretty crucial things that I'm a big, big fan of. We've talked about staying active like while you're while you're on these trips try to walk as much as you can always take the stairs i can't stress that enough there was this really interesting study where in new york city one of

the most popular staircases ever that's there like just just populated wise one day they put a piano so like every time that you stepped on the stair it made a sound so you know so every step had a different sound of the piano i'd be running so all of a sudden it went from like everybody taking the escalator to everybody like oh my gosh that's genius so it made a humongous difference um but i just think that if you just think in your mind that you're playing the piano, that might help you. Have a theme song. That was basically the moral of that story. It just goes to show you how interesting people are because they're like, oh, yeah.

And then all of a sudden it's like, oh, wait. If we're entertained, we'll do anything. It's really, really important to have fun with your fitness. So I think that people know that. And so they put the little piano on there. What a great idea. You can also, one thing that I want to bring up before we go to the next one is, um, bringing bands, bringing a jump rope. You can bring little pieces of equipment that'll fit in your suitcase, um, with you. Cause unlike Ryan, I don't look for gyms. I don't look for a

hotel based on the gym. Um, I'm perfectly okay with doing my own body weight workout, bringing a band, bringing a jump rope. And so, yeah, that's what I like to do is bring a little band. They fold up really easily. That doesn't even stress you at all to not have a band? No, I'm good. Yeah. I'm so stressed out right now just thinking about it. No gym, no weights.

Going to run, a beach run. I can't use a dumbbell or a barbell. Running in the sand is hard. Running in the sand is hard. No, I'm weights. Go on a run, a beach run. I can't use a dumbbell. Running in the sand is hard. Running in the sand is hard. No, I'm good. Solid. Find a couple coconuts. I don't know where you guys vacation, but.

In Bali, there's a thing called Coco Fit, where at the end, you crack the coconut and you drink it. No way. Yes. My friend's doing it right now. That's amazing. All right. Next thing on the list.

Important thing right here. Groceries and eating out. So it's actually another thing you should be looking for when you're getting a hotel is making sure there's a grocery store nearby. Because if there's not, you're going to be stuck with the hotel food, you'll be stuck with restaurant food, and most likely not getting the best nutrition in that you could. So if you can get to a grocery store and just pack a couple things and bring it to the hotel room, if there's a fridge in the hotel room, even better.

If there's not, try to get things that obviously don't need to be in the fridge. Or sometimes you can even go down the hall and they have those ice machines. You can put a bunch of ice in the sink and you can put things that need to be cold in that little area. I've never thought of that. I've done that before. Or you can get bags and kind of do it. It winds up melting and causing a mess, but the hotel fucked up because they didn't get a fridge. So now you have wet floor.

There's like one thing you could do there. For me personally, I do like to eat out when I go out. But I do a lot of research that you guys probably aren't even going to want to do. Like I'll sit there on my phone for like 30 minutes trying to figure out where to eat. Um, and there's, there's different strategies that you can go over and we'll go over a couple of strategies in a minute. But before I go into that, what are you looking for when you are, do you look for grocery stores personally per se, or are you? So when I travel, I guess it just depends because I love when I'm traveling to try the new restaurants and to eat. Um, my, my goal when I'm traveling to try the new restaurants and to eat.

My goal when I'm traveling is to choose one meal a day where I go out and the rest can be kind of more on the go. I like to go to grocery stores and eat my meals there. So I don't necessarily go grocery shopping, but I hit the salad bar. I go to the deli and get a chicken breast and a side salad. So that's an easy way to make sure that you know what you're getting. It's affordable if you're traveling on a budget. And then if I do bring any food back to my hotel room, it's got to be something that fits in the mini fridge, like a yogurt or something fast. But I like to eat out. So I, I don't know. Does that answer your question? No, no, no. That's good. I like that one meal. Yeah. I like to choose one meal a day where I'm eating out. That doesn't even necessarily mean

it's a cheat meal, um, because there's so many ways to order, which we'll go over what to order. You saw me order the other day and you were like, yeah ryan's a little bit more extreme than most people he's asking what kind of oils they use and yeah and all that which is perfectly okay too but you guys heard my oil podcast it's terrifying stuff out there so um like for breakfast for instance this morning for breakfast i asked specifically for poached eggs if you can get poached or hard boiled eggs, you're golden. If you usually, if you get scrambled eggs or you get like over easy, sunny side up, all that stuff, a restaurant is in business to make money. So they typically aren't going to use a hundred percent olive oil, a hundred percent coconut oil, whatever. It's usually a mixture of canola oil

to something else, or it's just straight up canola oil, or it's just straight up canola oil or it's just straight up vegetable oil. So as far as eggs go, that's strategy number one. When you do eat out, try to get things that aren't like breaded. Try to get things that are actually grilled. I went to a restaurant last night where I actually asked about the chicken and they're like, no, it's rotisserie style. It's in like the oven and it turns around and blah, blah, blah. And then like this other piece of like appetizer that i got i asked about how it was cooked and they're like we cook it on a grill and i was like all right cool so i'm good to go because

usually what you're what's going to ruin you at the restaurant is going to be the sauces usually because those are going to be like they're going to have bad oils in them and a lot of sugar potentially to make it taste really good and then the other thing is going to be the cooking oil and then that's pretty much it um unless you wind up unless you're depending on what you're trying to eat like macro wise like you might wind up eating a bunch of bad stuff like yeah just think a lot of things you don't even realize are fried or this or that yeah avoid the fried food avoid the sugar um also i don't personally track sugar. Um, also I don't personally track my macros. I know you don't personally track your macros. Um, and if you do track your macros,

I recommend not tracking them when you're on vacation, having a little fun, but the one macro nutrient that you should focus on, um, staying as close to your goal as possible as your protein intake, making sure that you're getting the right amount of protein so that you're staying fuller so that when it does come time to eat, you're not starving and you don't order the French fries and the fried shit. That's the biggest thing for all of you guys is basically like if you've been doing stuff all day and you're starving, what happens? you just i mean it's just it's the same for everybody it's not the same

just for fit people or for someone who's not fit or whatever it's you're so hungry that you don't care anymore what you're gonna eat pizza sounds great ice cream sounds great everything sounds great i mean everything survival those things sound great regardless, but your ability to say no is getting less and less and less as you get hungry. So I promise you when all the foods – Don't get hangry on vacay. Yeah, don't get hangry on vacay. So make sure that you're ordering the correct things. Make sure that they're in your favor.

Before you go to a restaurant, look at the menu on Yelp. Look at the menu on whatever.com, look online, make sure you guys are picking the best places when it comes to eating like that. If you're not going to eat out at all, get all your groceries set up. As far as snacks go, I always pack my bag. Here's my go-to. Ready? I always pack smoked salmon. You can find it in any grocery store. I never am nervous that I'm not going to find it. any grocery store i never am like nervous i'm not gonna find it it it's in a sealed package it lasts forever isn't that embarrassing when you like open it on a plane next to someone and it smells and it smells i mean i honestly don't care they look at

me like this guy's i knew you were gonna say i don't care going on um so that this is what i feel bad about because i always i'll buy like the pre-made hard-boiled eggs oh Oh, yeah. When you crack those open, it's not the greatest smell in the world. And then after you eat them a couple hours later, it's not the greatest smell in the world either. It's like the same smell twice. So I pack hard-boiled eggs. I pack salmon packets. I love those like – they're not like samples, but they're like peanut butter packets. Yep.

Instead of a whole jar, I'll have like the packets or almond butter or cashew butter. I'll get like a bunch of different ones. And there's one more thing that I pack. Jerky. Jerky. Don't you like jerky? Yeah. I love jerky.

I love jerky. Jerky is a big one that I pack. But when you guys look for jerky, make sure that doesn't have a ridiculous amount of sugar. I've actually seen jerky that has more sugar than it has protein per serving. What? Yes, you have to look. Ew.

And for you guys out there, stay away from the ones with the teriyaki and the soy sauce in there. Nobody wants that. I just found this brand. Gosh, I wish – I think it's in my bag right there. But they sell individual like little strips kind of. But it's just one. So it's like a little jerky bar. Have you seen them? It's like a little mini steak. Yeah so it's like a little jerky bar oh okay it's like a little mini steak yeah it's like a little mini steak that's cool yeah is it epic

brand i think that might be it i don't know and they make it in all the meats they have duck deer buffalo like literally every meat you can think of i think they have a salmon one so that's awesome i brought a couple actually. Oh, nice. You have to give it to me. So I'll eat all the food. I also love packing nuts, mixed nuts. Those are good.

Yeah, nuts are always great too. You just have to be careful. Staying away from the oils and the sugar. You can eat too many nuts very, very easily. That's the worst part. You have to portion. I actually buy bulk nuts and then I'll portion them out separately because i know myself and i will eat 12 handfuls yeah if i don't that's a solid goal right there unless you haven't eaten very much all day then and you're hiking and stuff like that then you can make it rain on the night yeah but always always keep snacks on you

when you're going because if you are traveling you get stuck in traffic or you go on an adventure and it takes five hours longer than you imagined and you're starving always have snacks on you i'm eating probably every two to three hours i might even eat more often when i'm on vacation just small small in small small increments just so that i stay full throughout the day high protein snacks keeping me anabolic so i'm not burning out, burning through my muscle. I think that's a huge thing too is like while you guys are on your traveling, especially if you do usually count, just – I mean don't count because it's annoying and it's bad for whoever you're with and it makes you look weird.

But if you're just canceling out the carbohydrate intake or you're just trying to eat mainly proteins and fats and you're really, really concentrating on the protein factor, when you're done with your trip, you're going to look exactly the same, potentially better. I get back from trips and sometimes I definitely look better. So there's that. Another thing we want to talk about is alcohol. So usually when you're on a vacation or you're on a trip, there's some sort of alcohol consumption is going to happen at some point. Not that it has to, but usually meeting up with some friends or the people you're out with, they want to go out for a night or

I don't know, whatever. Maybe you met some new people on the trip and they're like, you want to go for a drink? And you're like, you don't want to say no. So limiting your sugar on your alcohol consumption is going to be number one. So a lot of the mixed drinks that look really great on the menu, might not want to do those and maybe just go for some shots. Going right into it. Go straight into it. All in.

If you're going to drink, let's fucking go. Oh my gosh. My go-to. Do you agree? I mean, I don't disagree, but I will do my go-to alcoholic beverage all the time. Not just when I'm traveling is just a vodka soda water. Most people get it with just mint or with lime, but I like to add a little mint in there. You can ask if they have some fresh mint.

Ooh, mint. It's very good. I never thought about that. Yeah. Cause it's basically a mojito with vodka because usually when you get if you get lime sometimes like lime like the lime juice is not just lime juice it's like lime and they put sugar in yeah it's like they're they're lime juice yeah that's a good point yeah so that's my go-to drink so there's actually this thing called a norcal margarita if you're in in California and you order this, I don't know if you can order this in like New Jersey or something.

You might, they might look at you like you're weird, but NorCal Margarita is tequila, soda water, and, and just like a skinny Marg. And then just like a squirt of lime. Yeah. But like an actual real lime. Yeah. So that's a, it's called a NorCal Margarita. Oh.

And it's supposed to, because of this, I mean, soda water with tequila is supposed to have a good transport system to get you drunk faster. Really? Yeah. Good to know. Which I think I can attest for because I've, I've had one shot of tequila before and just been completely gone. Because I don't ever drink, like really, like ever.

But then when I do, it's like one shot and I'm done. Another thing though is um yeah so stay stay to those type of shots stay away from the mixed drinks it's that those are the killers stay away from the beer even light beer like by the time it's all said and done you're toast and then on the wines this is coming from a guy that barely drinks though yeah but i mean i've had my time when i was in college. Yeah. I think my tolerance is higher than yours. It's possible. She's smiling at me because she knows I'm terrible at drinking.

I'm really good at a lot of things, but drinking is not one of them. It's really embarrassing. If I went to Germany, I would just be fucked. You'd have a toe of the boot. You would not be able to have the whole boot. Be drunk off the toenail. That was probably the biggest insult to my podcast so far so another thing i know some of you guys like your wine that's cool but try to limit it to one glass there's a lot of great studies about

having one glass of wine a night there's actually some really interesting studies that i've read about drinking people who drink one glass of wine a night actually live longer than people who don't. Like they're actually – I've heard that study too. Have you heard about this? I have. It's insane.

Actually, I think that they said – there was another study. It's like the same study but like in different parts. They were saying the people who drank a glass of wine every night versus the people who drank a glass of wine like two or three nights a week still lived longer really like than the people who drank two or three glasses per week so that's like super interesting to me i might need to add this to my nightly routine i mean i know a lot of people who have a glass of wine it's really good for your heart red wine yeah so they say yeah i mean i would like to argue like i don't know about this but i and definitely if you want to be really lean and

you're having a glass of wine every night let's not talk about why you're not lean because i mean there's a decent amount of sugar in wine yeah you're right so there's that um yeah and then it's really not that shameful to just have a like a glass of sparkling water and just pretend like you're drinking i've done it multiple times you just put the lime on it you look like a glass of sparkling water and just pretend like you're drinking. Oh, my gosh. I've done it multiple times. You just put the lime on it. You look like a boss. See, you don't need alcohol to have fun. Some people want the alcohol to have fun.

What do you have to say for them? Anything that I haven't hit just now? Oh, I was going to say to, and I'm sure people have heard this before, but drinking a glass of water between drinks, making sure that you are, you know, drinking a ton of water. Anyways, that's the next tip. That is the next tip. Between every single alcoholic beverage, making sure that you're drinking an equal amount of water. I think that's why I get drunk so fast because I don't drink enough water.

You don't drink enough water. So I drink a drink, an alcoholic alcoholic drink and then my body's like oh you need liquids and then it just goes and you're probably a little dehydrated anyways yeah and i'm dehydrated yeah that's why it hits you so fast but then i'm shredded oh my gosh actually just so you guys know you actually will be more shredded if you drink more water yes yes drinking more water actually does make you more lean. I've been drinking so much water lately. I've been drinking almost two gallons of water a day. I'm trying to increase my water intake,

which reminds me I have to pee really bad right now. Do you? Let's get past this water topic. You can roll that chair straight into a bathroom nearby, I'm sure. I'm sure everyone would love to hear that. Drinking too much water is definitely – not drinking too much water. Drink as much water as you can while you're on these trips especially.

Like when I don't have a lot of food and I do drink a lot of water, it makes all the difference. It's a huge, huge factor. If you're not drinking enough water, you're constantly, constantly hungry. I throw intermittent fasting challenges that you guys may have seen on my social media and people who have the hardest time with their food they're not drinking nearly enough water i always ask them how much water they're drinking i find out how much it is it's not it's not nearly enough and they're starving all the time they're dreaming about food they're dreaming about freaking every single thing in the whole world they like literally go to bed and it's just like

ice cream everywhere in their head because you're not drinking nearly nearly enough water so that's a huge thing while you're traveling it's a huge thing in general and you guys need to always have a bottle i highly recommend having like a hydro flask or whatever type of bottle makes you happy in your hand and it makes you want to drink water all the time there's been a lot of studies coming out about plastic bottles and just like how gnarly those are. So I definitely recommend you guys getting a nice expensive, not expensive, but like just get a good quality bottle that'll help you drink more water. Yes. Do you want to go over our last thing for us? Absolutely. So the last tip is to have fun when you're on vacation. Yes. You don't have to turn it into only a workout or only the fitness as a priority thing. You're Ryan.

You'll just work out all day anyways on vacation. But for the typical person, there's more to life than working out. And we know that. And enjoying yourself is ultimately the number one reason you're going on vacation. You've probably saved up for this. You've taken time off work. You're with your family. You're with your loved one.

And you want to have the best time possible before you go back to reality. So have fun. Don't stress. And get your workout in early so that you can spend the rest of the day enjoying yourself and making the most of the short or long amount of time you have. I recently took my stepfather on a dream vacation for him. That was something I really wanted to do for him. Every morning I'd wake up at 5 a.m. and I would work out from 5 to 6, 6.30.

Then he would be just getting up and getting ready. And then we would go and it would just be like, I, it never even happened. So that was a huge thing for me. Like for, if you're with people, like you're with a bunch of people or you're with one other person who doesn't really work out or, you know, you just want to not really have your obsession kind of get in the way of everything else. Just wake up super early. If it's that important to you and you hate waking up early, you'll still do it. That's a really good point. I've been in that situation too, where I'm with friends that aren't, you know, we just have different goals and they don't want to work out when they're on vacation. But if you really want your goals, I mean, I always say,

don't let the weekend become your weekend. Don't let excuses get in the way. So a vacation definitely isn't an excuse to just completely let it all go. So if you're, if you really want it bad enough, you'll wake up early and you'll get it in and then you go have some fun. Yeah. I think that's a huge thing for you guys. Make sure you guys just get it in because if you wait till later, there's a really, really high likelihood that you're not going to do it. Oh yeah. I've been there so many times. Or maybe you had that drink like in the middle of the day and maybe your name's Brian Fisher and you're just completely smashed off of one drink. And then all of a sudden, you no longer have motor skills to do anything.

Sometimes I start talking and I just – the water is just dripping out of my mouth and I'm – and I'm just – it's done. You know what I mean? I have nothing left. I just fall asleep on the sidewalk outside. After one drink. Yeah. You guys have no idea. One drink. I'm telling you. I'm just, it's done. You know what I mean? I have nothing left. I just fall asleep on the sidewalk outside. After one drink. Yeah. You guys have no idea.

One drink. I'm telling you, I'm out. For those of you out there who want to take me on a date, I'm a cheap one. Super cheap. Apparently, you just need to put soda water in a lime and you don't even need to buy an alcohol. Oh, yeah. I'm like a make-believe drunk, too. I could do that, too.

I can't even tell you guys how many times I've put stuff in my water or I'll have sparkling water. And I'm like, people will be like, what are you having? I'm like, vodka soda. I've totally been there. All the time. Have you ever done the whole shot trick where you take a shot and throw it behind your shoulder? I actually have not done that. I've done that at a bar.

You're kind of klutzy though. And it landed on a guy's foot. I was going to say, there it is. I totally blew my cover too because he made a big deal of it. Either that or you would spill it on yourself, I feel like, for sure. Oh, yeah. That's a given. If you guys don't know Claire, she drops something probably every 10 seconds or breaks something

or breaks someone else. I haven't even been around her that long in my life and I've seen her do just an abundance of things that are terrifying. I have really bad luck. I'm just blaming it on that. Yeah. Anyway, if you guys really want some inspiration on some travel workouts, I think if you guys checked out Claire's Instagram,

you put up a lot of really cool bodyweight workouts. Thank you. I mean, it's not – there's really not a whole bunch of barbell stuff. Actually, a lot of the stuff on your page you don't even really need a gym for. Yeah. So if you guys check out her page, it's Claire P. Thomas. Claire P. Thomas. C-L-A-I-R-E.

Don't forget the E. I-R-E? Yeah. I-R-E. I-R-E. P. Thomas. Yeah. T-H-O-M-A-S.

Mm-hmm. Yeah. Okay. So she puts up a lot of bodyweight stuff on there that you guys can check out. You guys know me. I have a lot of heavyweights and stuff on there. So I'm not usually the best. But every once in a while, I do post what I do in my hotel workouts as I'm traveling.

Definitely my story I do a lot. I know Claire does as well. She puts a lot of the stuff that she's doing in her story when she's traveling. Absolutely, yep. A lot of the food she's taking, a lot of the supplements that she takes. Mm-hmm. Seeing Claire's travel bag bag she definitely packs really really well she's solid when it comes to like all of her supplements and all of her little protein

things and she's serious when she says she portions them all out and all that i don't i know she doesn't measure like me but she does you know do the eyeball method put enough in a little bag and this and that so yep i made that for us after a workout today yeah she's really solid with that stuff so if you guys want to just go ahead and give her a follow you guys can follow me when i'm on my travels just give you a little bit better peace of mind for your next trip and if you guys ever have any questions about a place that you're going to go to that you know that claire and i've ever been to or you have questions about some things to pack for your next trip just go ahead and send send us a DM and we will get back to you as soon as we absolutely possibly can. In the meantime, if you do have dumbbells or kettlebells at all at your

disposal while you're on these trips, you guys can check out jimryan.com and that's where I have all of my workout books that are only dumbbells and kettlebells. I have other stuff on there too, but that dumbbell book, I can't even tell you how many people travel with that and absolutely love it. Do you have anything like that? Actually, I'm working on a home guide soon, so stay tuned everyone. But I do have a couple of fitness guides that do require a gym, but I have a core guide that doesn't. So if you want an awesome core workout guide, you can check that out. If you've ever seen Claire's abs, I'm pretty sure that you'll probably want to check that out. Coming from you, thank you.

She has the female abs of me, which is impressive. I don't know about that. Very, very impressive. Each one is grabbable. You can grab each one and we can make a little six pack of beer over here. So is that on your, if I went to your Instagram,

I can click on something to get there or absolutely. Yeah. You can find the link and I have a website. It's just Claire P Thomas.com. Oh, perfect. So check it out. I've never seen that.

Yeah. Is there anything else you'd like to add for people to follow you or anything? Uh, no, I don't think so. All right. That's where you can find me. Thanks for having me thanks for being on the show yeah i just met met her on this trip so i'm excited to bring her on excited to tell you guys about all the little travel tips that you guys can have and i'm excited to make this a short and

sweet episode so let me get let me know if you guys like the 30 minute episode let me know if you want me to go back to the deep ones let me know if you just like a little bit of both. And no matter what, just remember, I love you so much. And I will see you next Tuesday. Bye guys.